We already started to understand what we eat at meals. But what do you do with the desire to … put something small in your mouth in between?

Well, we have that desire too sometimes. And we do not want to feel deprived.

Snacking is perhaps what bothers us the most when we repair sugar damage.

Don’t worry: We snack in the challenge. The question is what and how.

First, we try to examine why we need a snack ; Whether it can be avoided.
And only then choose a challenge-friendly snack.

Why Do You Feel the Urge to Snack?

Are you simply tired, and would feel much better after a 5-10 minute nap?

Is it a distraction to avoid work? If so, snacking won’t give you much pleasure. Can you get away with more decaf coffee or tea instead?

Or you are truly hungry, and you’d benefit from a full meal to nourish your body?

All in the above are impulses to snack where snacking won’t help at all.

When It’s Right- What to Snack?

Examples of snacks in the challenge…

• Nuts, both raw or salted and roasted.
The cornerstone nuts are Macadamia, Pecan, Walnuts, and Hazelnuts. Remember, some nuts are eaten in restriction and some are out of the challenge (e.g. Cashews)

• Seeds. Here, we always need to limit the amount. A good snack is sunflower seeds roasted and salted. Those with the black husk to crack.

• Butters – Hazelnut Butter & almond butter. You can smear them on tahini bread or almond bread (check the recipes), and add condiments (e.g. cinnamon). You can taste them as is 🙂

• Sliced vegetables with salt, lemon, and olive oil.

• Coconut chips.
Tasty, salty, and crunchy. Only from the approved brands in the shopping list. You can buy them already salted. Or buy fresh and then fry/bake for 3 minutes and add salt. Check the recipe section.

• A daily portion of fruit. A handful of berries or one fresh plum or kiwi.

How: Helpful Snacking Tips for the Challenge

#1 Make sure you stock up the snacks in advance

When you need it, it there ready to be taken with you anywhere in the universe. Yes, Elon, even to Mars.

#2 Do not leave the house without packing a snack in a bag with you

This way, you’ll be confident you have something to nibble when you need it. And won’t need to fight with potential temptations. Have it just in case.

#3 Divide portions before eating

Ho god, I need to remember this one myself!
It’s not easy to do, but always gives me more pleasure and I never overeat.
Avoid eating from the full container. It creates stress and leads to binging. A few ideas what to do instead:

• Place the nuts in a small bag, so the portion is determined before you eat.

• The set amount of coconut chips as opposed to snacking right from the full commercial bag.

• Pour some hazelnut butter into a small plate instead of eating from the container.
Divide the portion before eating. Once the portion is ready, you can relax and not think about how much you eat.

#4 When eating a snack, do it mindfully and leisurely

Give the snacking the attention it deserves. 50% of the pleasure is from the snack and the other 50% from you being present. Don’t eat it while working, walking, or multitasking because you won’t take any pleasure and hardly notice you snacked anything.

Preparing the area before helps. Make tea or coffee, arrange the snack on a plate, maybe put some music, and nibble with pleasure.

Happy snacking, grazing, and nibbling to all!